CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Plank to Pike

4 Alt. Groiners

4/4 Staggered Stance Good Mornings

4 Alt. Cossack Squat

Into…

AMRAP x 4 MINUTES

:30 Cardio Choice (RPE 4/5)

10 Single Unders

4 KB Deadlift

4 KB Swings

4/4 KB Strict Press

Workout – All

3 SETS FOR QUALITY (No Measure)

2:00 Cardio Choice

100 Single Unders

25 Russian KB Swings (Athlete Choice, Light-Mod)

20 Alt. Cossack Squats

7/7 Single Arm Half Kneeling KB Arnold Press

1:00 Static Hold*

-1:00 Walking Rest b/t Sets-

*Options:

Plank Hold

Side Plank Hold

Tuck/ Hollow Hold

Wall Handstand Hold

Rig Hang

(No Measure)

Optional Cool Down

FOR QUALITY (No Measure)

20-10-5-10-20

Banded Lat Pushdowns

Banded Upright Rows

Banded Bicep Curls

-Rest as Needed b/t Sets-

(No Measure)